Rheumatology Occupational Therapy

Sleep is not only a period of rest during our waking lives but is needed to keep our bodies and minds functioning smoothly. The quality and quantity of sleep we receive impacts on our health, relationships and work. Poor sleeping patterns are known to be a common problem within our society and can be further disrupted by pain. Most adults require at least seven to eight hours sleep a night. There are several factors within your 24 hours day that can either have a positive or negative impact on the quality of your sleep.

Below is some advice that may help you to improve your sleep patterns:

  • Develop a sleep cycle. Try to get up and go to bed at a similar time every day, even on weekends. This will help to train your ‘biological clock’ and help you to sleep better and be more alert when awake.
  • Exposure to daylight at the start of the day helps to regulate your biological clock. Try, if possible, to go for a short walk in the mornings.
  • Do not go to bed before you are tired. If you go to bed and can’t sleep, get up and do something that you find relaxing until you feel tired and then go back to bed.
  • Avoid naps during the daytime. This will ensure that you are tired at bedtime. If you do need to go to bed during the day, go at lunchtime and set an alarm.
  • Regular moderate exercise can help to deepen sleep. However, avoid exercise within two to four hours of going to bed as this will affect sleep.
  • Avoid stimulants, such as caffeine (coffee, tea, chocolate) or smoking four to six hours before bedtime as these will prevent quality deep sleep.
  • Drink herbal tea or hot milky drinks instead. This will help you to relax rather than stimulate you before bedtime
  • Avoid excess alcohol four to six hours before bedtime. Although alcohol has an immediate sleep-inducing effect, it will later lead to broken sleep patterns.
  • Avoid large meals or large fluid intake late at night, as this could cause poor sleep due to indigestion, heart burn or frequent awakenings to go to the toilet.
  • Avoid using devices before bedtime, leaving up to 60-90 minutes device free before you intend to go to sleep. 

Ensure your bedroom is comfortable (for example):

  • Dark, unless you are reassured by having a night light on.
  • Comfortable temperature, a room that is too hot or cold can interfere with sleep.
  • Block out all distracting noise; wear ear plugs if noise bothers you.
  • Comfortable bedding, ensure your mattress is adequately firm and comfortable, the same applies for pillows

Bedtime routine:

  • Take plenty of time to get ready for bed, giving you time to relax and wind down before bedtime.
  • Have a hot shower or bath before bedtime. This will help you to relax and wind down before going to bed.
  • Tranquil music designed to help relaxation and sleep could be used. This is a good alternative to watching television in bed as it is less stimulating and will therefore not affect your ability to get to sleep.
  • Do not allow yourself to lie in bed worrying. If necessary, set aside time before bed to write down anything that is worrying you or what you need to do. This will then leave your mind free to relax and you can deal with the list in the morning.
  • Improving your posture in bed can be helpful. Identify which joints are hurting; careful placement of pillows can sometimes help.
  • Improving sleep habits requires patience, you may not see improvement immediately. Take your time to implement a few of the above suggestions at a time.
  • If pain keeps you awake at night discuss your medication with your family doctor (GP). Sometimes adjusting the time, you take your painkillers/anti-inflammatory medication can help.
  • If you have prolonged poor sleep it is advisable to discuss with your GP. your GP, sleeping tablets may be an option to restore your sleep cycle.

Feedback

Your feedback is important to us and helps us influence care in the future. Following your discharge from hospital or attendance at your outpatient appointment you will receive a text asking if you would recommend our service to others. Please take the time to text back, you will not be charged for the text and can opt out at any point. Your  co-operation is greatly appreciated.

Further information

Tel: 0151 706 2760 

Text phone number: 18001 0151 706 2760

Author: Occupational Therapy

Review date: March 2029

PI 1558 V6